Bulgogi (Grilled Korean Beef)

Adapted credit for this dish goes to the American Diabetes Association who posted it on their Diabetes Food Hub.

Ingredients:

• 12 oz lean boneless beef tenderloin
• 3 green onion (scallion) ((white and green parts), chopped)
• 2 cloves garlic (minced)
• 2 tsp rice wine vinegar
• 2 tbsp water
• 3 tbsp lower sodium soy sauce
• 1 tbsp honey or 1 tbsp Allulose
• 1/2 tsp black pepper
• 16 oz frozen stir-fry vegetables

Preparation:

Wrap the beef in plastic wrap and freeze until firm (but not rock hard). Once firm, slice the beef thinly into long strips. Place in a baking dish.

In a small bowl, whisk together the scallions, garlic, rice wine vinegar, water, soy sauce, sweetener (honey or sugar substitute), and pepper. Pour the mixture over the beef and let it marinate in the refrigerator for at least 30 minutes, up to 2 hours. While the beef is marinating, preheat an indoor or outdoor grill.

Remove the beef from the marinade and shake off any excess marinade. Grill beef for 1-2 minutes on each side or until it is cooked to a medium-rare to medium doneness.

Steam the vegetables and serve the beef over the steamed vegetables.

Blessed be... and happy cooking!

Cucumber & Tomato Salad

 Sometimes I forget to buy stuff... I know... I know... :-)

Well... guess what... I'm not perfect. When I do run into such a predicament I let out a few self deprecating curses and do my best to salvage the meal.

One day I reached in the fridge for lettuce, only to find none. I had tomatoes, cucumbers and other assorted salad goodies, but no lettuce. The dinner unfortunately did not lend itself to my German Cucumber Salad or my Italian Tomato Salad, so I had to punt. 

And so the Cucumber & Tomato Salad was born featuring our standard house dressing.

Ingredients:

• tomatoes - cut up
• cucumbers - cut up
• homemade dressing

Preparation:

Cut up enough tomatoes and cucumbers you think will be enough for the meal. The dressing is really a personal flavor thing, but the base for two people we use is 2 tbsp red wine vinegar and 1 tbsp good quality olive oil. Add salt, pepper, garlic powder, dry basil and oregano, sometimes thyme, to taste. Play with it until you get a simple dressing you can call your own, thereby staying away from all the junk that's in store-bought dressings. Enjoy!

Blessed be... and happy cooking!

Cannellini Dip

Cannellini beans are such a wonderful protein and have a wide variety of applications. Credit for this flavorful appetizer goes to Chef Jacques Pepin and was found in his book:

Heart & Soul in the Kitchen

Please note that the corn tortilla chips are not the best for us diabetics with a mid-range GI of 63, so maybe just let your guests enjoy them and get some celery or carrot sticks for yourself to scoop up this diabetic friendly dip. 

Chef always encourages us to make his dishes our own... I found myself getting quite frustrated using the blender he recommends for this rather thick dip so I decided to try using a stick blender instead. WIN!!!!!!

Just put all dip ingredients in a pot and have at it! :-) I'm leaving the original process up for those who don't own a stick blender, but I highly recommend adding one to your tool collection.

Ingredients:

The Dip

2        15oz can cannellini beans - drained

2        cloves garlic - crushed & minced

1/2     cup diced bread

1/3     cup olive oil to start

2        tbsp water

3/4     tsp ground cumin

3/4     tsp KOSHER salt (or 1/2 tsp regular)

1/2     tsp sriracha sauce

Garnishes

1/3        cup reserved beans - pick perfect ones

1+         tbsp extra virgin olive oil

1/4+      tsp sweet paprika

1/2+      tsp poppy seeds

1+         tsp fresh parsley, chopped fine

Corn tortilla chips (GI 63) or veggie sticks

Preparation:

The Dip

Reserve 1/3 cup of the beans for garnish. Put the remaining beans and dip ingredients into blender and process until creamy smooth. Start with roughly 1/4 of the beans and add the rest a little at a time. The mix will be rather thick and needs to be worked. I use a rubber spatula, placing my grip so that it's not long enough to reach the blades. :-) Go down the sides and then angle the spatula to press the mix down and across, stopping when your hand hits the rim of the blender. Add more oil if needed, but keep the dip stiff enough to hold a shape. Transfer to center of serving platter and make a well. Be sure to have highs and lows in the well so the garnish has character. :-)

The Garnish

Bring out the artist in you as you place the reserved beans in and around the edge of the well. Carefully pour the evoo into the well and sprinkle with paprika, poppy seeds and parsley. Arrange the chips around the outside of the dip and serve. Enjoy!

Blessed be... and happy cooking!

Weekend Ramble: The Evolution of Good Recipes

Not every recipe you find on my blog is my own creation. Like every other chef and cook, I peruse the internet for fun ideas. Sometimes I will come across a really fine dish and won't change a thing about it. Those recipes give credit to the original chef. Most of the time, though, recipes from others will need tweaking in order to make them our own. In those instances I will still acknowledge that the recipe was "adapted" or I was "inspired by" the original creator. 

Chef Jacques Pepin even encourages us to use his work as a mere starting block and not be afraid to change things up in order to allow our own flavor pallet to shine. I'm sure he is proud of his creations, as he very well should be, but the recipe, he insists, is not so much about the individual chef, but rather about the food itself. We all have different taste buds, so modifying any given recipe to your own liking should be the norm.

Be that as it may, I still do my best to give credit where credit is due.

Now let's get into the actual evolution of any given recipe, be it original or adapted. I never try to "remember" things I want to change on any given recipe... ;-) After countless times of forgetting, I have found that putting things in writing actually works! LOL To that end, after making a new dish for the first time, Carolyn and I kick around the recipe after the meal for needed modifications. Changes are then made in my recipe file online, usually in a different color so they're easily identified the next time I make the dish. We'll do this same process as often as it takes to get the recipe just right... for us. ;-)

In a nutshell... never be afraid to make a dish your own, even if you got the recipe at hand from a famous chef. Chef Pepin insists that recipes are not about the cook, but rather the cooking. Nice... right? :-)

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Baked Bell Pepper Egg Cups

 Fun & hardy breakfast adapted from a recipe at Sweet C's

You know me well enough by now to realize my favorite breakfasts are dinner leftovers. LOL I have been known to enjoy leftover stuffed peppers for breakfast, so this recipe is ideal for anyone sharing my affection for a hardy start to the day.

Ingredients:

• 4 medium bell peppers - any color but green
• salt & pepper to taste
• black pepper to taste
• a dash of crushed Aleppo pepper per pepper half (optional)
• 1/3 - 1/2 cups scallions - diced
• 8 large eggs
• 1/3 cup Mexican-blend shredded cheese

Instructions:

When buying peppers for this recipe try to find the ones that have the same diameter top and bottom. This makes for easy filling.

Preheat oven to 400°F. Coat a baking pan with cooking spray to ensure the peppers do not stick to the pan. Alternately line pan with parchment paper. (preferred)

Trim each stem close to the top of the pepper and cut bell peppers in half through vertically. Remove ribs and seeds. Place the peppers in the pan cut-side up and sprinkle with salt & pepper.

Bake the peppers for 10-15 minutes depending on how much crunch you want to retain. Remove the pan from the oven and crack 1 egg into each pepper cup. Season with the scallions and a bit more salt and pepper. Top each cup with about 1 tbsp cheese and a dash of Aleppo if desired.

Bake until the egg whites are set, 15 to 20 minutes. Sprinkle with chopped cilantro or parsley, if desired. 

Use this recipe as a base and add anything you think will make these cups your own. Enjoy!

Blessed be... and happy cooking!

Shirataki Shrimp & Spinach - A Chef Favorite

This dish is adapted from my own Garlic Shrimp & Shirataki Noodles. Adding spinach and using cut-up tomatoes added a new flavor pallet Carolyn and I both really like. Having the green vegetable incorporated made life easier as well. Enjoy!

Ingredients:

• 16 oz shirataki noodles
• 1 lb large shrimp - cleaned, deveined & tails removed
• salt & pepper to taste
• olive oil as needed
• 4 cloves garlic - smash minced
• 1 medium yellow onion - minced
• 12 oz fresh tomatoes - cut up
• 1-2 tpsp fresh parsley - minced
• 4 oz fresh baby spinach - stems removed

Preparation:

Rinse the defrosted shrimp and remove tails. Also check for any vein/poop shoot remnants and remove as well.

Cut up all ingredients so they are ready for the fairly quick assembly & cooking.

Drain both packages of shirataki noodles into a colander and rinse the noodles well for about 2 minutes under cool running water. They are packaged in a liquid that smells a tad fishy.

Bring a large saucepan of lightly salted water to a boil. Add the rinsed noodles to the boiling water, and let them boil/simmer for 2-3 minutes. Drain the noodles and pat them somewhat dry with paper towel.

Transfer the noodles to the pot and heat them on medium heat for 4-6 minutes, tossing them frequently as they heat. Add a pinch of salt. Let them cook until they are completely dry. Set the noodles aside.

Season the shrimp with salt and pepper. Heat some olive oil in a Dutch oven on medium-high heat, and saute the shrimp for ~1 minute on each side, or until they just turn pink. Remove them from the pan and set them aside - covered.

Add the onion and garlic to the Dutch oven with another splash of olive oil and saute for 5-6 minutes. Next add the tomatoes and cook for a few minutes, tossing occasionally, until the tomatoes just start to break down.

Next mix in the parsley and add the fresh spinach. Blend until the spinach is wilted.

Finally fold in the shrimp and the shirataki noodles and heat through before serving. 

Serve hot and listen for inevitable Yummy Noises! 

Blessed be... and happy cooking!

Classic Greek Gigantes Plaki

 Inspired by recipes found on Sweet C's and The Mediterranean Dish.

This classic Greek vegetarian favorite will have even carnivores smiling. :-) If you're confused by the name, join the club. LOL It turns out the beans used are large lima beans... same ones used in my Lima Bean & Sauerkraut Soup. This delicious Greek Gigantes Plaki is a savory bean dish that your whole family will love!

Ingredients:

• 8 oz dried Gigantes beans (large lima bean)
• 1 lg onion - chopped
• 4 garlic cloves - minced
• 2 med carrots - diced
• 2 celery stalks - diced
• 1 can (~15 oz) diced tomatoes 
• 2 tbsp. tomato paste
• 3/4 teaspoon dried oregano
• 3/4 teaspoon dried thyme
• 1/4 cup fresh Italian parsley - plus more for garnish
• 1/8 tsp black pepper
• 1/8 tsp crushed Aleppo pepper
• kosher salt to taste
• 1/8 tsp ground cinnamon
• 1 bay leaf
• 1/4 cup olive oil
• 1 cup vegetable broth - more if needed
• feta cheese & extra virgin olive oil for garnish
• good rustic artesian bread - warmed ;-)

Preparation:

Get the beans going and then do the rest of the prep while they simmer.

How to cook raw lima beans:

Ingredients listed here are separate from recipe list

• 8 oz dried large white lima beans - rinsed and sorted
• 1 medium carrot - rough chopped
• 1 medium celery rib - rough chopped
• 1/4 yellow onion - rough chopped
• 4 garlic cloves - smashed
• a few glugs of olive oil
• sea salt to finish

Place beans, carrot, celery, onion, and garlic in a pot. Add filtered water to cover by two inches. Add olive oil. Boil for 15 minutes then reduce heat to a simmer and cook until beans are tender, usually 1-2 hours. Add salt to taste near the end of cooking. Pour mixture into a suitable strainer and reserve the cooking water.

Final Gigantes Plaki Assembly:

In a large skillet or Dutch oven set over medium-high heat, add 1/4 cup olive oil. Once the oil shimmers, add the onion, carrot, celery, and garlic. Season with a pinch of salt. Cook, stirring frequently, until the vegetables soften, 5-7 minutes.

Add the tomatoes with their juices and the water. Season with another pinch of salt. Add the parsley, thyme, oregano, Aleppo pepper, black pepper, tomato paste, cinnamon, and bay leaf.

Stir in the drained, cooked bean mix and cook for 5 minutes over medium high heat. At this point, taste and adjust the seasoning to your liking. Cover and simmer for another 10-15 minutes.

Remove and discard the bay leaf. Finish the dish with a drizzle of extra virgin olive oil, a pinch of parsley, and a good sprinkle of feta. Serve with rustic bread.

Blessed be... and happy cooking!

Tuna Bonanza

So it looks like cooler weather is finally on its way.....

To celebrate the end of summer, I've prepared a tuna salad that has evolved over time

into a full meal that needs no bread. I got the original idea from one of my favorite recipe books,

The Coastal Table by Karen J. Covey, and made some changes and additions. Enjoy!

Ingredients:

• 2 cans solid white albacore tuna
• 2 hard boiled eggs - cut twice with egg slicer 
• 1 lge onion - chopped
• 1/2 cup scallions - cut in 1/4" sections
• 1 cup celery - 1/8" slices
• English cucumber - about a 10" section peeled and diced
• 1/3 cup large black pitted olives - cut in half
• 1 can (15oz) dark red kidney beans - rinsed and drained
• 1/4 cup roasted & salted sunflower seeds
• Mayo, olive oil, salt and pepper to taste (focus on the oil, not the mayo)
• 1 tomato - diced (optional and not shown in pics)

Preparation:

Combine all ingredients except for olives and beans and blend well. Carefully fold in olives and beans, being careful so they don't break.

This dish is packed with protein and goes real easy on the carbs, and the flavor levels from the many different ingredients and textures are sure to awaken your senses and affirm the arrival of spring and renewed life! :-) Plate in a nice bowl and serve... Enjoy!

Blessed be... and happy cooking!

Portobello Marsala

Adapted from a recipe found on TWO SISTERS MIX IT UP 

Fresh baby Portobello mushrooms and shallots are simmered in a decadent Marsala wine sauce and served over wild rice or barley. This (possibly vegetarian) Portobello Marsala recipe has all of the traditional Chicken Marsala flavors but with the benefits of the nutritious plant powerhouse, Portobello Mushrooms, as the star of the show. Enjoy!

Ingredients:

• 1 lb baby portobello mushrooms, sliced
• 2 tbsp olive oil
• 1 shallot - finely chopped
• 1 1/2 cups chicken or vegetable broth (vegetarian)
• 3/4 cup marsala wine
• 1/4 cup grated parmesan 
• 1 tbsp corn starch
• salt & pepper to taste
• 1/3 cup fresh parsley - chopped
• 1 cup canned peas
• 2 cups cooked wild rice or barley

Preparation:

Prepare rice/barley according to directions on the package.

Heat 1 tbsp olive oil on medium heat. Add sliced Portobello mushrooms, season with salt & pepper and sauté for 5-7 minutes.

Remove from the skillet. Add 1 tbsp olive oil to the pan and sauté the shallot for 2-3 minutes.

Add the broth and the Marsala wine to the skillet and bring to a low boil. Continue to cook on a low boil for 10-12 minutes or until reduced.

Mix the corn starch with about 1/2 cup liquid from the pan. Add the corn starch mixture back into the pan along with the parmesan and stir with a whisk for 3-4 minutes or until the sauce just starts to thicken.

Add the mushrooms back to the pan along with the parsley and peas and cook for 1-2 minutes until everything is warmed through.

Serve each serving over about 1/2 cup wild rice.

Blessed be... and happy cooking!